Day 23 of 84

Status – Round 2: Phase 3: Day 4

G’day,

Today was another intense weight training workout. The type of routine I did today is called a “Pre-Exhaust Superset Full Body Workout.” A superset is two exercises done back to back with no rest in between.

The Pre-Exhaust superset is focused on the same muscle group, with two different exercises. The pre-exhaust set is the first one, it targets a a smaller area of the muscle (eg. dumbell flyes for chest). The second exercise targets the whole muscle group (eg. barbell bench press for chest).

This type of workout is quite intense and is perfect for stimulating muscle growth as the second set is done to failure. The no rest between exercises also introduces a cardio type component which keeps your heart rate elevated throughout the workout.

Today I will talk about energy vampires and their effect on you emotionally. The truth is when undertaking a physique transformation it is more than just working out in the gym. Gym time is only a fraction (about 3%) of the total time in your day. You really have to account and focus in on the other 23 hours.

This includes nutrition, getting enough rest and also programming your mind (subconscious) for success. An often understated element is blocking out negativity form usually well-meaning family, friends and colleagues who may feel threatened by your new-found vigor.

TIP: When undertaking a massive physique change in a short period of time (12 weeks) it can be a lonely game. For my own sanity I only tell a select few like-minded friends. This is because of the doubters, skeptics and energy vampires who will inevitably sap your will with their own negativity that they project onto you.

WARNING: Your family could in fact be the biggest source of negativity when you attempt to make big changes in your life, especially in regards to something as “pie in the sky” like a physique challenge. “Yeah right Jimmy, you’ve been out of shape for the last 10 years, so you gonna get six-pack now are ya? Good luck mate, you’ll need it!.” These are the type of comments you can expect from your loved ones. How do I know this? Well these are the same kind of comments I got when I did my first challenge.

On the FLIP SIDE, it is great to get unsolicited positive feedback from friends and family who are noticing changes in your physique. Sometimes we are so close to our goal it hard to be objective about our progress. Sure we can do body fat measurements and all the rest of it but nothing beats honest positive feedback from an outside observer for a real world perspective about how we are doing.

The IRONY here is that those loved ones who may have been your biggest skeptics if you had told them of your plans at the beginning may turn out to be your biggest cheerleaders when they notice your physique transforming. I actually got positive feedback today from a friend who said I am looking much better. I thanked him and then thought to myself…just wait until you see the next 9 weeks!

In a nutshell, I believe you should be extremely selective about who you tell your physique transformation goals to at the start of your program. My advice: get some tangible results first and then let the bandwagon jumpers get on board later on.

I trust that these insights can help you with your transformation goals.

Here are Day 23 pics for November 30,2006.

Peace, AJ

Day 22 of 84

Status – Round 2: Phase 3: Day 3

G’day,

A short post today as it is close to my bedtime (I need my rest!). This evening I did another cardio session of H.I.I.T running and swimming. I completed my current treadmill cycle of 6, 11.5, 13.5 and 15.5 km/h for the second day running. I cooled down (literally) with 10 laps of freestyle in a 25m olympic pool.

My cardio capacity is improving on a daily basis as I felt today was marginally easier than even yesterday.

Here are Day 22 pics for November 28, 2006.

Peace, AJ

Day 21 of 84

Status – Round 2: Phase 3: Day 2

G’day,

I had a great day today. I did part 2 of my Muscle Rounds routine, this time for upper body. I consolidated on last week’s routine by holding steady on the majority of weight increments while increasing weight on back (bent-over rows) and triceps (“skull crushers” a.k.a lying tricep extensions). All in all I was happy with my progress.

The high point for me was the natural high I got tonight doing H.I.I.T (High Intensity Interval Training). The endorphins were flowing throughout my body. There is really no kind of natural rush that comes close to a kick-ass cardio session.

The high I got was for two reasons. First was a breakthrough in my training pattern. I upped my cycle by 0.5 km/h to a new cycle of 6, 11.5, 13.5 and 15.5 km/h for a minute each. On the 4th cycle I successfully did 2 minutes on 15.5 km/h.

The euphoria I felt was on achieving this milestone was the 2nd reason for my high as I have not been in this territory for 6 years. At my peak of fitness I was on a cycle of 6, 12.5, 14.5 and 16.5 km/h. I am absolutely ecstatic to be nudging these numbers again after so long.

Anyway, here are Day 21 pics for November 28, 2006.

Peace, AJ

P.S I took these pics 1 hour after my cardio session and if you look closely you can still see the sweat dripping down my chest! Whew! That’s what I call a workout.

Day 20 of 84

Status – Round 2: Phase 3: Day 1

G’day,

Today was another breakthrough day.

First, some background, I have been using the same black belt for the last 2 years. This belt has 6 notches on it. During my 105 kg, 27% bodyfat days not too long ago (see picture below left) I had to hold my breath and my gut to get the buckle into the first notch.

Well, today I conquered the 6th notch in! While bodyfat calculations, muscle measurements and the like are great for measuring your progress, I believe “real world” indicators like belt notches, pant sizes and even positive comments from workmates and friends are also just as important because they are tangible results.

Anyway, enough gloating. Today’s weight training routine was Muscle Rounds. This is essentially the same workout I did back on Day 8 – with an increased workload in number of sets and larger weights.

Above Picture: Me @ 105 kg’s (231 Pounds) & 27% Bodyfat

I am now on Day 20 of 84. I am happy with my progress so far, the fire has been lit inside of me and I can’t wait to see how far I can progress over the next 9 weeks.

Below are Day 20 pics for November 27, 2006.

Peace, AJ

Day 19 of 84

Status – Round 2: Phase 2: Day 2

G’day,

Today’s post will be short and sweet. I had a well-earned rest day, no weights, no
cardio.

Nutrition wise it was time again for protein deprivation (timed to co-coincide with my rest day) in the build-up for “protein supercompensation” for the next 3 days. I have eaten fruit all day. I actually feel quite refreshed and raring to go tomorrow for “Muscle Rounds.”

Here are Day 18 Pics for November 26, 2006